8/31/2020

CrossFit Megalodon – CrossFit

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Warm-up

AMRAP 5

7 Push Up

7 Sit Up

7 Squat

Mobility

Weightlifting

Every 90 seconds

Front Squat (2 x 5 @ 55%)

Front Squat (2 x 3 @ 65%)

Front Squat (1 x 1 @ 75%)

Front Squat (1 x 1 @ 85%)

Front Squat (4 x 2 @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

0:00-12:00 AMRAP of:

2-4-6-8-10-12….etc….

KBS (53/35) RX+(70/53)

Box Step Over with KB (20″ for everyone)

Burpees

12:00-17:00 Work up to heavy deadlift

Deadlift (1RM)

work up to TODAY’s heavy deadlift